Often, part of my meal prep on Sunday is to make about 10 hard boiled eggs to be kept in the fridge as emergency protein. Hard boiled eggs stay good for a while when refrigerated, they are super easy to throw in a plastic bag with a pinch of salt (no salt for strict Paleo people) and require no measuring or weighing. We know that 1 egg is one block of protein. Cut an apple in half, grab 3 almonds and you have a balanced Zone snack. For those of you who workout early in the morning and have difficulty preparing breakfast in time to get to your class, this might be a good solution. One balanced block is not very much food. However, after fasting all night, your body needs you to fed it at least a little fuel before it is challenged to an intense CrossFit WOD.
The hard boiled eggs could also go on top of a garden salad. Or, I have a super quick egg salad recipe that I like to make when I am in a hurry and don’t feel like eating meat for lunch. I used to put it on a piece of bread, however, now I enjoy it just as much on the lettuce leaves.
2 Hard boiled eggs – chopped up
1 Tablespoon spicy mustard (or more if needed)
2 Tablespoons chopped fresh parsley
1/2 Tablespoon extra virgin olive oil
Salt and pepper to taste
1-2 Romaine lettuce leaves
Add 2 blocks of carbs to make a balanced 2 block Zone meal.
Combine all of the above ingredient except the Romaine lettuce in a bowl and mash together. Serve the egg salad in the Romaine lettuce leaves and with 2 blocks of your favorite fruit. I like to eat it with grapes or an apple.
Note on Zoning the Egg Salad
Add more spicy mustard if you want it to stick together a little more. The mustard is “free” in the Zone block system, meaning, its not a protein, carb or fat and you can eat as much as you want. I will admit that I also add more olive oil in order to make it stick together better and so its not too dry. However, keep in mind that 1/2 tablespoon of olive oil is 5 blocks of fat, so, if you are Zoning hard, you are already over in fat by 3 blocks. I don’t worry too much about a little extra fat here and there. And, some athletes are known to eat double or triple fats at every meal because fat is a neutralizer in the Zone diet and extra will not throw off the balance of the protein and carb in the meal. If you are trying to loose weight, stick to one time fat. If you are trying to gain weight, you have more room to be heavy handed with the fats. However, when you are first starting out, its best to not go overboard with the fats until you establish a baseline using the typical Zone proportions.